Primary muscles: Glutes, quads
Secondary muscles: Hamstrings, core
Equipment: No equipment
SIDE TO SIDE SQUATS INSTRUCTIONS
1. Stand straight with your feet shoulder-width apart.
2. Press your hips back and squat.
3. Stand up, take a small step to the side and squat again.
4. Return to the initial position and repeat this side to side movement until the set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your abs and glutes tight, your head up and your chest open. Breathe in as you squat and use your outer heel to push yourself up and to the side. Squat and repeat the movement to the other side.
Side to side squats activate several muscle groups simultaneously, working the legs, glutes and core. The squat increases performance and flexibility and the side to side movement improves dynamic balance and agility.
SETS AND REPS
Start with a basic bodyweight squat and acquire proper technique. Once you’re comfortable with your form, add some jump squats or side to side squats to your workout. Do a 30 second to 1 minute set or 20 repetitions and, for a more complete lower body workout, combine this exercise with alternating side lunges.
To calculate the number of calories burned doing side to side squats, enter your weight and the duration of the exercise: